Kuyezetsa Pulogalamu Yopangira Maphunziro a Bruce Protocol

Kufufuza Kwambiri Kunayesedwa Kuyeza VO2 Max

Mayendedwe a maulendo a Bruce protocol akugwiritsidwa ntchito poyesa kukula kwa maseŵera opirira. Chiyesocho chinayambidwa ndi katswiri wa maphunziro a Robert A. Bruce mu 1963 ngati mayeso osadziwika kuti ayese odwala omwe akuganiza kuti ali ndi matenda a mtima. M'madera ovomerezeka, njira yowunikira maulendo a Bruce nthawi zina imatchedwa "test test" kapena "test exercise".

Chiyesocho chingagwiritsidwe ntchito kulingalira kuchuluka kwa mpweya wa oxygen ( VO2 max ), yomwe ndiyeso ya wothamanga kuti athe kuchita zolimbitsa thupi. Zimagwirizanitsa ndi kupirira kwa aerobic.

VO2 Max Kuyesedwa

Kutentha kwakukulu kwa oxygen ( VO2 max ) makamaka kumatanthawuzira kuposa kuchulukira kwa mpweya umene munthu angatenge ndi kugwiritsira ntchito panthawi yochita masewera olimbitsa thupi. Amayesedwa ngati milliliters ya oxygen mumphindi umodzi pa kilogalamu ya thupi (ml / kg / min).

Mayesero a Bruce ndiwowona mwachindunji omwe amawerengera VO2 max pogwiritsa ntchito njira ndi mpikisano wothamanga kugwira ntchito pamtunda ngati ntchito ikuwonjezeka. Njira zina zowunikira VO2 max ndizovuta kwambiri ndipo zimafuna kulumikizana ndi kupima kwa mpweya wa oksijeni ndi mpweya wa oksijeni wa mpweya wothamanga ndi wotulutsa mpweya wothamanga akugwiritsa ntchito pamene akuthamanga. Msonkhanowu umatsimikizira momwe wothamanga wothamanga akugwiritsira ntchito pamene akuthamanga.

Mwachionekere, mtundu woyesera mwachindunji ungafunike zipangizo zowonjezereka komanso zowonjezereka komanso zosonkhanitsa deta zomwe mawonekedwewa amaphatikizapo nthawi pamtunda.

Mmene Mungayang'anire VO2 Max Pogwiritsa Ntchito Mayeso a Bruce Treadmill

Puloteni ya Bruce ndiyeso yopambana kwambiri pamene wothamanga amagwira ntchito kuthetsa kutopa pamene kuthamanga kwazitali ndi kuwonjezeka kwawonjezeka mphindi zitatu iliyonse.

Kutalika kwa nthawi pa tsamba lopukusa mapepala ndilopikisano la mayeso ndipo lingagwiritsidwe ntchito kulingalira mtengo wa VO2 max. Pakati pa mayesero, kuthamanga kwa mtima, kuthamanga kwa magazi ndi kuwerengera kwa zomwe akuganiza kuti zimayesetsanso nthawi zambiri zimasonkhanitsidwa.

Maseŵero Oyesedwa a VO2 Max Treadmill

Chifukwa chiyeso cha Bruce pamapiritsiwa ndi kuyesa kovuta kupirira, sikuyenera kuchita popanda chilolezo cha dokotala komanso kuyang'anira katswiri. Kwa munthu wosaphunzitsidwa kapena wothamanga ali ndi mtima wamtima wapansi, kuchita zozizwitsa kungapangitse ngozi kapena zochitika za mtima. Pomwe akuyesa kupanikizika, odwala amatha kuyang'anitsitsa zizindikiro zofunika za wodwalayo mosalekeza ndikuletsa mayesero pazisonyezo iliyonse ya vuto.

Kwa wothamanga, katswiri wodziŵa bwino ntchito ayenera kufufuza kuyendera kwa mtima ndi chiyeso panthawi yonse yoyesedwa. Onetsetsani kuti wotsogolera kuyesa ali ndi luso loyenera lachipatala ndipo wakhala akuyesa maulendo ambiri musanayambe kuyendetsa polojekiti kuti muyesedwe.

Mayendedwe a Bruce Treadmill

Gawo 1: 1.7 Mph pa 10%
Gawo 2: 2.5 Mph pa 12% ya kalasi
Gawo 3: 3.4 Mph pa 14%
Gawo 4: 4.2 mph pa grade 16 peresenti
Gawo lachisanu: 5.0 Mph pa 18 peresenti ya kalasi
Gawo lachisanu ndi chimodzi: 5.5 Mph peresenti 20 peresenti
Gawo la 7: 6.0 Mph pa 22%
Gawo 8: 6.5 mph peresenti 24 peresenti
Gawo 9: 7.0 mph pa kalasi ya 26 peresenti

Bungwe la Bruce Protocol For Estimating VO2 Max

Awa ndiwo machitidwe ogwiritsidwa ntchito:

• Kwa amuna VO2 max = 14.8 - (1,379 x T) + (0,451 x T²) - (0.012 x T³)
• Kwa akazi VO2 max = 4.38 x T - 3.9
• T = Nthawi zonse pamtunda wopimidwa ngati gawo limodzi la miniti (nthawi yoyezetsa ya mphindi 9 masekondi 30 adzalembedwa ngati T = 9.5).

Bruce Protocol Standards

> Zotsatira:

> Heyward VH, Gibson A. Kufufuza kwapamwamba pazomwe amagwiritsa ntchito ndi Kulemba Zolemba , 7th Edition, The Cooper Institute for Aerobics Research, Dallas TX, 2014.

> Kenney WL, Wilmore JH, Costill DL. Physiology ya Masewera ndi Kuchita Zochita . Champaign: Human Kinetics; 2012.